11/09/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup Air Squats, strict T2B, 100 M run (No Measure)

WARMUP

3 rounds

7 air squats

5 strict toes to bar

100 M run

warmup hip mobility (No Measure)

https://www.youtube.com/watch?v=erafWsJ21Xw

https://www.youtube.com/watch?v=JZX3GTpquK8

https://www.youtube.com/watch?v=xYxh4cUUvSI
5 minutes mobility. Start squats no later than 20 past class time to end at 40 past class time

Front Squat (percentages below)

Front Squat based on old PR, 2 minutes between sets. 20 min cap to find new 1RM

few reps before going to 50%

5 at 50%

4 at 60%

3 at 70%

1 at 80%

1 at 90%

1 at 95%

then 1-1-1-1 past 95% to find new 100+%

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min, may use DB if inefficient with KB

10 KB Cleans (53/35) https://www.youtube.com/watch?v=cPYfiwpUeSE

8 KB Front Squat

6 KB Push Press

4 KB snatches https://www.youtube.com/watch?v=g3c73NahdjU

2 KB Thrusters

finish 1 full round on Right arm, then perform round 2 on LEFT arm. Switch arms every FULL round

11/08/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup single leg RDLcrossover, mount. climbers, pushups (No Measure)

WARMUP: 2 rounds

12 (6L / 6R) single leg cross RDL

https://www.youtube.com/watch?v=7mrbOG47_5Q

12 (6L / 6R) mountain climbers

4 pushups

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
or 10 minute Dubs practice

https://www.youtube.com/watch?v=16LpwpsuFdM

Metcon (Time)

Team WOD, 2-3 people. One partner resting at all times, including teams of 3. Perform outdoors if possible

5 rounds

14 Ground to Shoulder Slam Ball (100/70)

20 Assault Bike cals

100 double unders

11/07/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup med ball clean & wall walk + 3 HS shrugs, Dubs (No Measure)

warmup: 2 rounds

10 med ball clean

1 wall walk + 3 handstand shrug (https://www.youtube.com/watch?v=1-efrso7nbI&feature=youtu.be)

30 double unders / or practice them for 30 seconds

Gymnastics

10 minutes of hand stand hold on wall practice (3 people together). One person per side assisting the hold practice.

Or HSPU kipping practice and form

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
scale MU with 2 bar MU or 2 C2B + 2 ring dips or 4 box dips

Rx is 70/53

11/05/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

Metcon (Time)

teams of 2 or 3

row 2k, one partner at a time

800 m buddy carry, switch as need

200 M farmer carry (heavy), switch as need

60 burpees, one at a time switch as needed

teams of 3 will do extra reps accordingly but will have 2 people working at the same time

11/04/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup burpee-broad jump & OH lunges relay (No Measure)

WARMUP

teams lined up in similar count.

One person will burpee broad jump 15 feet, then lunge back OH with a med ball. Next person will start with 15 ft lunges (leave the ball there) then burpee broad jump back. third person burpee broad jump 15 ft then 15 ft OH lunges back…etc

do this until everyone has finished the combo TWICE

DB/KB row (3×10 (per arm))

Single Arm bent over row

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

12 med ball situps (20/14)

14 Double KB/DB overhead alternating lunges (35s/25s)

16 Sumo DLHP (35/25)

11/03/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup mount. climbers, air squats, sotts press (No Measure)

warmup: 2 rounds

10 mountain climbers

10 air squats

5 sotts press with pvc or empty barbell

100 M run

Front Squat (4X2 FS / 4×4 BS @ 95%)

**rest 60 seconds b/w sets

**Explanation: Complete 2 Front Squats @ 95% of max Front Squat, rack the bar, reset and complete4 Back Squats @ 95% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats

Metcon (Time)

5-4-3-2-1

push jerk (155/105) Rx+ (185/125)

rope climbs Rx+ (legless)

** 10 min cap **

Team Core Cool Down (Time)

2 rounds each, teams of 2 alternating 1 full round

10 v-ups

24 hollow rocks

20 supermans

20 heel taps (10 per side) https://www.youtube.com/watch?v=jfXcyLTuKP4

6 man makers without thruster (just double DB floor to overhead) (35/20)

https://www.youtube.com/watch?v=PhmMNgjkxMY

11/02/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

Deadlift, Running, Shoulder warmup (No Measure)

WARMUP

2 rounds

Heel cord (1 minute per side, elevate barbell by putting 35 or 45# plates on each side)

https://www.youtube.com/watch?v=lMQL7_HNV_Y&feature=youtu.be&t=2m7s

10 M walking RDL into leg swing

https://www.youtube.com/watch?v=XhHc7FbSUiY&feature=youtu.be&t=3m38s

2 wall walks / or modified on box

100 M run

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

25 Box Jumps (24″/20″)

400 m run

35 toes to bar

400 m run

45 burpees

400 m run

55 kb russian swings (70/53)

400 m run

*each 200 M count as one rep if time caps on a run

10/31/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup Run, wall walk, lunges, wall squats (No Measure)

Warmup

2 rounds

100m run

2 wall walks

6 spiderman lunges

10 wall squats + 10 second hold

Front Squat (4X2 FS / 4×4 BS @ 100%)

**last week of our squat cycle, these numbers are based on your PRs BEFORE we started the program, if you have not attended all or most days of the cycle, please do not attempt these sets at your old 100%

**rest 90 seconds b/w sets

**Explanation: Complete 2 Front Squats @ 100% of max Front Squat, rack the bar, reset and complete4 Back Squats @ 100% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats

Metcon (Time)

4 rounds

60 double unders

15/10 rower calories

15 Pullups Rx+ (C2B pullups)

10/29/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

Coaches choice warmup (No Measure)

NO LINE DRILL. should be warming up specific to Strength and Metcon part

Haloween WOD (Humans vs. Zombies) (Time)

If you are a human you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!

Buy In: Run 800m

then.. 2 rounds of:

20 alternating front rack lunges (95/65) or KB

20 burpees

30 box jumps

40 situps

200m

*If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the workout.

**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.

The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

Whether you are caught (as a human) or catch someone (as a zombie) you must both finish the WOD. A person can only be caught ONCE.

So if you’re caught, let everyone else know.